Comparing Nutrients in 5 ounces Taro VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Taro	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	25% 32.3g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	0.63% 0.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Taro	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22.5% 3.37mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.75% 0.78mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	29.4% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	24.6% 838mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	2.7% 100g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Taro versus 5 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Taro vs Boiled Red Kidney Beans:

• 5 ounces of Taro have 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 3.8 times more Vitamin C and 79.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 5.9 times more Vitamin B9 and 8.4 times more Vitamin K than Raw Taro.
• Both Taro and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Taro have insufficient amounts of Vitamin B2 and Vitamin K
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Taro as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Taro vs Boiled Red Kidney Beans:

• 5 ounces of Taro have 1.5 times more Calcium and 1.5 times more Potassium than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.4 times more Copper, 5.3 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Selenium and 4.7 times more Zinc than Raw Taro.
• Both Taro and Boiled Red Kidney Beans contain similar levels of Manganese per five ounces.
• 5 ounces of Taro lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Red Kidney Beans contain 6.7 times more Omega 3, 1.8 times more Fiber and 5.8 times more Protein than Raw Taro.
• Both Taro and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Taro provide inadequate amounts of Omega 3
• Both Raw Taro as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.